Thursday, January 31, 2013

Quickest Nutrition Overview, EVER

So my friend asked me on Facebook about nutrition...
I wrote this up in about 45 seconds. I think it's good advice.

Count your calories.
Carb to Fiber ratio should be 10 carbs per 1g fiber at minimum
Protein intake should be from lean meats (chicken & fish), beans, nuts, and grains.
Avoid trans and saturated fats. Unsaturated fats are very good for you.

1g protein = 4 calories
1g carbs = 4 calories
1g fat = 9 calories

Whatever you carb intake is, take 25% of that for fats. E.g. if you consume 200g carbs, intake no more than 50g fat.

Protein intake depends on what you're doing. If you're working out to get big, 1g protein per pound you weigh. If you're not trying to bulk up, but get lean, then take your that 200g carbs from above, and cut that in half for your protein.

If you do the math on the calories, to bulk up, your fat/carb/protein ratio should be 20% / 40% / 40%
If you're trying to get lean muscle a la Bruce Lee style, 33% each.

Use http://www.choosemyplate.gov/

or MyFitnessPal app to count calories.

That's all there is to healthy eating. Make sure you're getting your vitamins through supplements...

And knowing WHAT to eat can be found here:
http://cdn.blisstree.com/files/2011/09/Healthy-Eating-Plate.jpg

Thursday, January 24, 2013

Rest in Peace, my friend.

I apologize for the lack of posts.
A very close friend of mine passed away, January 10th, 2013 and I haven't been able to write since.
Sam, you did one thing for me that not many were able to do. You kept me in balance. You knew what to say and how to say it, and things were just better. You were a good kid and like a brother to me.
I remember that one time when we walked over the waterfall after getting drinks at Flood's. I never let you live down that you took me on a date! There was that other time we went to Sweet Creams with Dan and Amanda... You put lemon and milk in your tea. It curdled and you drank it anyway. I remember working on that Chopin prelude with you. I remember you showing me the E-flat nocturne for the first time, so I just HAD to learn it on piano. I remember getting sushi with you at that place on Main St. and I played piano there, showing you I had learned it. I wont ever forget Chicago. Sam, you were a fun guy to be around. The last time I saw you, December 14th, 2012. It was Friday, and we met for lunch at the East Gourmet Buffet in Bartonsville. That was fun. Nice seeing you. The last thing you told me, at around 1 in the morning on January 1, 2013 was "Happy New Year." I sent you a drunk text back, and got an "Lol". I have that locked on my phone. I don't want to lose it. I love you man... See you on the flip side. I just wish I were saying this much further into the future. 



Sam Crismon, I'll forever miss you.
March 1, 1986 - January 10, 2013.

Wednesday, January 9, 2013

2013 Workout Plan

Happy 2013 everyone! I haven't been updating this much due to a few reasons, but mostly due to being busy. I want to kick this year off by announcing my resolution. I don't have one. Last year was to lose weight, and while I succeeded, I think a resolution has flaws. It's a lot of pressure and it can lead to depression if you're not on the right track. I'd rather make goals that I'd like to achieve. This year, I have a few categories, including fitness that I'm going to go over.

My fitness goals this year:
  • 100 Pullup Club.
    • Every morning I start my morning with pullups. 10 sets. I did 10 sets of 1 last week and this week I started 10 sets of 2. When I can do 10x2 for a whole week, it will be 10x3 and so on until I reach 10x10. A year ago, I couldn't hold myself up on a pullup bar for even half of a minute, and now I'm doing pullups. I tracked my first set of monkey bars this year as well. It was quite fun, and I wish I started doing that when I was 5, like the rest of the world.


  • Work on my 6 Pack
    • I don't have one... yet. I have the muscles, but I want to get cut. While I don't assume I'll have the Bruce Lee abs, and while it would be nice, I'm going to be a bit more realistic and say that I'll have something to show for it. That's my goal.

  • Trim the fat around my torso
    • Some body fat pockets are hard to get rid of, and I'm going to try to minimize what's left as best as possible.


What are your goals this year?

Note, I'm going to have some recipes up sooner or later, once I get around time to cook, take pictures, and write up instructions. :-) Even if  nobody reads this blog, I love posting this stuff